Calisthenics Workout Plan

How do you start a calisthenics workout plan?

Start with three full-body bodyweight sessions a week built on push-ups, squats, lunges, rows and planks. Progress by adding reps, then changing leverage (feet raised, single leg) and slowing the lowering phase. A pull-up bar and a sturdy table for rows cover almost everything you need.

Free sample week

Calisthenics Workout Plan: sample week with exercises, sets and reps
Day	Session	Exercises (sets × reps)
Mon	Full body	Push-ups 3 × 8-15 Bodyweight squat 3 × 15-20 Inverted row 3 × 8-12 Plank 3 × 30-60 s
Tue	Rest or a walk	Recover
Wed	Full body	Pull-ups 3 × max Walking lunge 3 × 10 each Dips 3 × 6-10 Single-leg glute bridge 3 × 10 each
Thu	Rest or a walk	Recover
Fri	Full body	Same as Mon
Sat	Rest or a walk	Recover
Sun	Rest or a walk	Recover

How to run it

Friday repeats Monday; alternate the two sessions each week.
When you reach the top of a rep range for every set, make the move harder rather than adding sets.
Use a band for pull-ups and dips until you can do 5 clean reps.

Want the full plan?

Home Workout Bundle: no-equipment training at three levels, beginner to advanced, with an eight-week progression. 3-page PDF, £19.

See the Home Workout Bundle

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